10.27.2015

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SWOD
EMOTM 8 MIN
EVEN: 5 PUSH JERKS @80%
ODD 5 STRICT DIPS and 5 BAR HOPPING BURPEES

WOD
4 Rounds of
10 Hang Squat Cleans 135/95
200M Run
10 Power Cleans
200M Run

SPARTAN WOD OPTION
400 Meter Farmer carry 70/53
*Each time you set the kettle bells down you must complete 10 burpees on the spot*
800 Meter Wall Ball Carry (DO NOT HOLD IT BY THE LACES)
*If you set the ball down complete 10 4-count jumping lunges*
Run 1 Mile

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